Tigernut Milk: A Dairy/Nut/Seed Free Milk Alternative

Tigernut Milk Recipe

Yield: Makes about 3 1/2 cups of milk

Want an alternative to dairy milk, nut milk or coconut milk? This creamy beverage features an ancient and nutrient-dense tuber called tigernuts. Enjoy sipping this milk chilled, or use it in your favorite smoothie recipe to highlight the naturally sweet, toasty flavor of the tigernuts. 


    • 1 cup TigerNuts
    • 4 cups filtered water
    • 1/2 tsp. vanilla extract, optional
    • 1/4 tsp. cinnamon
    • 1 Tbs. maple syrup, raw honey or other preferred sweetener, optional
    • Pinch of unrefined salt
Materials required
  • A nut milk bag, available here
  • A high powered blender (I use a Ninja blender)


  1. Place the tigernuts and the water in a bowl, cover with a cloth, and place at room temperature for 24 - 48 hours. The tigernuts will soften and become more crunchy. 
  2. Pour the soaking water (which will lend a bit more flavor to the finished beverage) and the soaked tigernuts in a blender. Blend on high speed for about a minute, until the mixture looks creamy with small bits of tigernut pulp.Add the vanilla, cinnamon, salt and sweetener if using.
  3. Strain the milk through the nutmilk bag into a container. Squeeze as much liquid as possible from the tigernut pulp.
  4. Don't toss the nutrient-rich tigernut pulp! It it full of the beneficial resistant starch. Reserve the pulp for the suggestions below. 
  5. Chill the tigernut milk before serving. It lasts a few days in the fridge.

Save the tigernut milk pulp!

If you’ve made nut or seed milk before, you know you get two components from the process: the milk and the pulp. The cardinal rule of making your own nut milk? Don’t toss the nutrient-dense pulp! 

You’ll find that the tigernut pulp taste a bit bland and dry, since much of the flavor has been squeezed out of it. But it’s still a rich source of resistant starch. Store the leftover pulp in an airtight container in the fridge.

Here are some ways you can repurpose the pulp:

  • Make a topping for yogurt, custard or porridge by blending the pulp with a bit of cinnamon and shredded coconut.
  • I haven’t tried it, but you could probably use the tigernut pulp in recipes calling for almond pulp. I’m thinking about these raw almond pulp cookies!
  • Add a big spoonful of the pulp to your smoothie for a nutrient boost.
  • Make energy balls by blending the pulp with some dates or other dried fruit and nuts/seeds of choice. Roll into truffle-sized balls and store in the fridge.


Recipe by Empowered Sustenance

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